Skinnytaste Weekly Menu: February 5–11

February 3, 2018 — by Gina

A free 7-day flexible meal plan covering breakfast, lunch, dinner, and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

January has slipped away—how time flies! You may have heard about my father's passing; I'm honoring his memory by cooking the dishes he treasured and often made. Crepes are one of those recipes; I also prepare them for my daughter every weekend. They're simple to make ahead for the week and work with whole wheat or gluten-free flour.

I hope you're enjoying these meal plans! If you're new, I've been sharing free, 7-day flexible meal plans (see previous plans here) that serve as a guide with plenty of room to add extra food, coffee, beverages, fruits, snacks, dessert, wine, and more. Aim for approximately 1500 calories* daily.

A precise, well-organized grocery list accompanies the plan, making shopping easier and less stressful. It saves you money and time. You'll eat out less, waste less food, and have everything you need to stay on track.

Finally, if you're on Facebook, join my Skinnytaste Facebook Community where members share photos of recipes they're making—join here. I'm loving all the ideas everyone is sharing!

Skinnytaste Weekly Menu: February 5–11

Key Details

Breakfast and lunch from Monday through Friday are designed for one person, while dinners and weekend meals (Saturday and Sunday) serve a family of four. Several recipes yield leftovers for a second dinner or next day's lunch. While no single plan fits everyone perfectly, we've aimed to create something that appeals widely. All dishes are Weight Watchers–friendly; I've included the updated Freestyle Points for convenience. Feel free to swap recipes or use this purely for inspiration.

The shopping list is comprehensive, covering all ingredients needed for every meal. I've also noted brand suggestions for items I frequently use and love. Check your pantry—many condiments appear often, so you may already have them.

Last but not least, this plan is flexible and realistic. There's ample room for cocktails, healthy snacks, dessert, and dining out. You can rearrange items to suit your schedule. Please let me know if you're following these plans—your feedback will help me decide whether to keep sharing them.

MONDAY (February 5)Breakfast: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)Lunch: Lentil Bowls with Avocado, Eggs and Cholula (2)Dinner: Pasta Fagioli Soup (5) and 2 Easy Garlic Knots (4)Totals: Freestyle Points 16, Calories 1,029*

TUESDAY (February 6)Breakfast: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)Lunch: Lentil Bowls with Avocado, Eggs and Cholula (2)Dinner: Crock Pot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)Totals: Freestyle Points 11, Calories 969*

WEDNESDAY (February 7)Breakfast: Gluten Free, Dairy-Free Blueberry Oatmeal Muffins (5) and a banana (0)Lunch: LEFTOVER Pasta Fagioli Soup (5)Dinner: One Skillet Chicken with Bacon and Green Beans (2) and Skinny Garlic Mashed Potatoes (5)Totals: Freestyle Points 17, Calories 884*

THURSDAY (February 8)Breakfast: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0)Lunch: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)Dinner: Spiralized Shanghai Beef and Broccoli (7)Totals: Freestyle Points 13, Calories 1,005*

FRIDAY (February 9)Breakfast: 2 scrambled eggs (0), 1 piece whole wheat toast (2) and an orange (0)Lunch: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (3) with 2 tablespoons reduced fat cheddar cheese (1)Dinner: Flounder Milanese with Arugula and Tomatoes (3)Totals: Freestyle Points 9, Calories 876*

SATURDAY (February 10)Breakfast: Caramelized Onion, Red Pepper and Zucchini Frittata (2)Lunch: LEFTOVER Crockpot Chicken Taco Chili (0) over ½ cup brown rice (4) with 2 tablespoons reduced fat cheddar cheese (1)Dinner: DINNER OUTTotals: Freestyle Points 6, Calories 527*

SUNDAY (February 11)Breakfast: Czech Crepes with Berries and Cream (4) and tea (0)Lunch: Skinny Buffalo Chicken Strips (1) with Low Fat Creamy Blue Cheese Dressing (1)Dinner: Mini Bell Pepper Loaded Turkey Nachos (5) with Best Guacamole (3), Easy No Cook Salsa (0) and Tostones (Twice Air Fried Plantains) (5)Totals: Freestyle Points 19, Calories 683*

*These totals are merely suggestions; women should target about 1500 calories daily. Use this helpful calculator to determine your personal calorie needs. I've built in generous flexibility so you can incorporate coffee, drinks, fruit, snacks, sweets, wine, and more.

Shopping List:

Produce

• 3 bananas
• 3 oranges
• 1 bunch celery
• 1 bunch fresh cilantro
• 3 limes
• 2 large heads garlic
• 1 (6-ounce) container fresh blackberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 1 medium red bell pepper
• 1 small piece fresh ginger
• 1 small bunch or bag baby arugula (you need 4 cups)
• 1 small (4-ounce) and 3 medium (5 ounces) Hass avocados
• 1 dry pint grape tomatoes
• 1 medium carrot
• 1 medium shallot
• 2 large heads broccoli (buy those with large stems)
• 1 small bunch fresh Italian parsley
• 2 medium white onions
• 2 small yellow onion
• 1 medium zucchini
• 1 small and 1 large lemon
• 1 small package fresh thyme (or sub 1 tsp parsley in Skillet Chicken, if desired)
• 8 ounces French green beans 2 pounds (4 medium) Yukon gold potatoes
• 1 small container fresh basil (or sub 1 tsp dried basil in Taco Chili, if desired)
• 1 small container fresh oregano (or sub ½ tsp dried oregano in Taco Chili, if desired)
• 1 large jalapeno
• 1 small red onion
• 1 bag mini rainbow peppers (you need 21)
• 2 green plantains

Meat, Poultry and Fish

• 2 ½ pounds (5) boneless, skinless chicken breasts
• 12.5 ounces (8) boneless, skinless chicken tenderloins
• 1 package center-cut bacon
• 10 ounces (2) sirloin steaks, 1” thick
• 1 pound (4) skinless flounder filets
• 1 pound 93% lean ground turkey

Grains

• 1 small package quick oats*
• 1 small box dry Ditalini pasta or other small pasta*
• 1 (2-pound) bag all-purpose flour*
• 1 bag dry brown rice
• 1 small package 1oo% whole grain bread*
• 1 container seasoned bread crumbs*

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Honey
• Hot sauce (such as Cholula)
• Bay leaves
• 1 packet reduced sodium taco seasoning**
• Cumin
• Chili powder
• Hoisin sauce
• Reduced sodium soy sauce
• Toasted sesame oil
• 1 small box or bag granulated sugar
• Garlic powder
• Paprika
• Frank’s RedHot Sauce
• Canola (or coconut) oil
• Light mayonnaise
• White wine vinegar
• Vanilla extract
• 1 small bag or box brown sugar
• 1 small bag or box powdered sugar
• **If you can’t find reduced sodium taco seasoning, you can make your own with the ingredients in this list PLUS onion powder and dried oregano

Dairy & Misc. Refrigerated Items

• 1 small container unsweetened almond milk
• 2 dozen eggs (or 1 dozen PLUS 1 [16-ounce] container liquid egg whites)
• 1 (17.6-ounce) container nonfat Greek yogurt (I like Fage)
• 1 (8-ounce) bag reduced fat shredded cheddar cheese
• 1 (8-ounce) container light sour cream
• 1 (12-ounce) container skim milk
• 1 wedge fresh parmesan cheese
• 1 pint 1% milk
• 1 (10-ounce) tub Truwhip Light whipped topping
• 1 small wedge bleu cheese
• 1 small box butter
• 1 package cooked lentils (buy dry if you can’t find cooked)
• 1 small block sharp cheddar cheese (you need 1 cup shredded)

Frozen

• 1 (10-ounce) package frozen corn kernels

Canned and Jarred

• 1 small jar unsweetened apple sauce
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can tomato sauce or crushed tomatoes (I like Tutturosso)
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 2 (8-ounce) can tomato sauce
• 2 (10-ounce) cans diced tomatoes w/chilies
• 1 (4-ounce) can chopped green chili peppers
• 1 (32-ounce) box fat free chicken broth (or vegetable broth for vegetarians)
• 1 (32-ounce) box reduced sodium chicken broth
• 1 (2.25-ounce) can sliced black olives
• 1 (14.5-ounce) can diced tomatoes (I like Tutturosso)

Misc. Dry Goods

• 1 small bag lentils (if you can’t find cooked)
• Hot tea (your choice)
• 1 bottle crisp white wine, such as Sauvignon Blanc (you need ½ cup)
• Baking powder
• Baking soda

*regular or gluten free

posted February 3, 2018 by Gina